The Pilates leg flutter allows you to work several muscles in the abdominal area and the lower back without the need for additional equipment. It suits you and your motivation. It is a wonderful strength exercise that most women can do. Beginning at age 50 and up. A great option to add to your regular exercise routine to strengthen the core.
But even if you have an idea of what the Pilates leg flutter is, it’s understandable that you have doubts about how to perform them correctly and which specific areas they target. You may also have seen how they are done and find them challenging. If you learn how to perform this exercise properly, you’re sure you won’t find them as difficult to do.
You’re looking at a core-strengthening exercise performed lying on your back on the floor. You lift your legs off the ground and, keeping them straight, move your feet up and down. Some people perform flutter kicks in a pool as part of swimming training.
Although the Pilates leg flutter is usually done on your back, you can also perform them face down if you want to work the lower back muscles. They primarily target the lower abdominal muscles, which makes them a good alternative to crunches and squats if those exercises give you trouble.
When performed correctly, they involve the lower abs and the hip flexors, in addition to engaging the quadriceps. They can also activate the lower back muscles. And if you do them lying face down, they can even work the upper glutes.
How to perform the Pilates leg flutter correctly
To perform the flutter kicks correctly, carefully follow these steps and execute each movement slowly and in a controlled manner.
• Lie on your back on a flat and comfortable surface, such as a yoga mat.
• Maintaining the legs straight, perform a scissor-like motion up and down, separating them by 15 to 20 centimeters while pressing the lower back against the floor.
• Some people prefer to place the hands and forearms under the buttocks, while others keep the arms at the sides.
• The legs should be rigid like a board.
How to do the Pilates flutter at 50
If you are a beginner, it is recommended to do the Pilates leg flutter with your heels touching the floor. More experienced women should try to keep the heels a few centimeters off the floor. Regarding speed, this is something you decide and ultimately depends on you. Speed doesn’t matter too much in this exercise. The important thing is the duration you spend on it. Try to maintain a pace that feels moderate and comfortable. Neither too fast nor too slow.
Woman practicing Pilates on a mat.
Starting slowly is a good idea. You can vary the speed of the repetitions, though it is recommended to start at a slow but steady pace. Focus on the correct technique, paying special attention to the position of the lower back. At 50, and especially if you are new to the Pilates leg flutter, it is suggested to try sets and repetitions that are achievable and sustainable.
For example, try 10 seconds of activity, followed by 30 seconds of rest. Repeat this three times. As you feel more comfortable with the movements and develop the core muscles, you can gradually increase the time of each set. And remember: a higher speed makes it more difficult, and it’s not good to go either too fast or too slow.
